Standing Oblique Crunches: How To Do, Benefits And Variations

If you’re looking for a new, challenging exercise to add to your routine, you should try standing oblique crunches. This exercise works the muscles on the sides of your abdominal wall, which can help give you a slimmer waistline.

The standing side crunches are a core exercise that strengthens the obliques as well as the other muscles in your core.  The obliques work to support and stabilizing the spine, which can help to decrease pressure on the lower back and protect against injury.

Moreover, strong oblique muscles can improve posture and balance and enhance athletic performance by allowing the trunk to rotate more easily. As a result, oblique crunches are an important exercise for people of all ages and fitness levels.

There are different types of standing oblique crunches. So, I’ll show you best ways to do standing side crunches for a shredded midsection.

In this article, you will learn:

  • Know About oblique muscles
  • What are standing oblique crunches?
  • Benefits of doing standing obliques side crunches
  • Standing oblique crunch muscles worked
  • How to do Standing side crunches
  • Standing side crunch variations

What Is Standing Oblique Side Crunches

The standing side crunches are the same as the regular oblique crunches, except that they are performed in standing position.

Standing obliques crunches are also known as standing side crunches exercises are a great way to tone your obliques and help you maintain a fit body. They can be done in many different ways. They are a great way to add some intensity to your abdominal routine, and they can also help to decrease your waist size.

You can do standing oblique crunches with a weight in your hands to make them even more challenging. No matter how you do them, make sure to keep your back straight and your abdominal muscles pulled in.

If you want to sculpt your six-pack in better shape, you need to master the standing oblique side crunch and then progress into a better set of oblique movements.

Benefits Of Doing Standing Side Crunches

Standing Side crunches emphasize the sides of your abdominal to help you build lean, strong muscles. When done correctly, this type of exercise can be an effective way to tighten your side abs.

  • The oblique standing side crunches strengthen your back, tighten your core, tone your abs, and improve your balance and flexibility.
  • This is an excellent exercise to correct postural problems. It helps prevent and manage lower back pain and stiffness. 
  • Strengthening your oblique muscles will help you get rid of that fat around your side and midsection.
  • Standing Side crunches help build obliques and abdominal muscles for strength and stability. It is an excellent way to improve balance.
  • One of the most important side benefit of side crunches is that they give you a strong core. This will make you look more toned, reduce the risk of injuries, and improve your balance.
  • Working out the side muscles helps balance out strength in your body, improves posture and reduces stress on your spine from carrying excess weight in that area.
  • In order to effectively train the core, you need to challenge it from different angles. This exercise helps to work different muscles from different angles.

Working your obliques can be challenging, especially if you do not know which exercises will target them best. Luckily, this article has all the best standing oblique side crunches ideas so that you can begin targeting those hard-to-reach sides today!

Standing oblique crunch muscles worked

Oblique crunches done while standing helps build obliques and abdominal muscles for strength and stability. Standing crunches also do an excellent job of improving balance. Whether you are a beginner or an experienced exerciser, these crunches are a great addition to your routine.

Primarily muscle worked during the standing side crunches are: Obliques Muscles, (the external and internal obliques) at each side of the waist.

It also targets the AbsSerratus anterior and the quadratus lumborum.

How To Properly Do Standing Oblique Crunches

The traditional form of standing crunches is done without the use of any equipment. Though it may look like a simple exercise, the standing side oblique crunch exercise needs to be done carefully with the correct form and technique.

Here is a detailed step-by-step explanation of the traditional standing side crunch exercise:

Standing Oblique Crunches
  1. Get into a standing position with your knees slightly bent, your feet hip-width apart, and your hands behind your head.
  2. Keep your chin tucked in throughout the movement. 
  3. Bend your left knee and shift your weight to the left. Then, crunch to the right side and bring your right knee up toward your elbow.
  4. Return to the starting position by lowering your right leg.
  5. Pause at the top of the movement for 2-3 seconds.
  6. Switch your legs and repeat until the set is over.
  7. Repeat the desired number of reps.
  8. You can start by doing 2-3 sets of 10-12 repetitions. 

Best Variations Of Oblique Crunch

There are several variations of the standing side crunches exercise that not just add variety to your workout, but also give you better results. The standing oblique crunch can be done in different ways to suit your fitness level.

If you are new to performing a side crunch, you may want to apply a few modifications to make the exercise easier. One way to counteract this issue is to perform standing side crunches.

If you are looking for a more advanced variation to stimulate different muscle fibers in the oblique, then try standing dumbbell Oblique Crunch. You can make it more challenging by using weight. But focus on form while doing the same.

1. Standing Dumbbell Oblique Crunch

The standing dumbbell oblique crunch is effective at targeting the internal and external obliques, strengthening the lateral flexion of your spine, improving spinal mobility, and helping to develop a strong and stable core.

If you’re new to the exercise, practice the movement with your bodyweight alone.

Dumbbell Side Bend

How To Properly Do Standing Dumbbell Oblique Crunch

  1. Stand with your feet shoulder-width apart while holding a dumbbell with a neutral grip in your right hand with your arm hanging at your side. You can place your free hand behind your head.
  2. Bend sideways at the waist to the left as low as possible, using your oblique muscles to pull your torso down.
  3. Hold for a second and return to the starting position.
  4. Complete the desired number of reps and repeat on the other side.

2. Standing Barbell Oblique Side Crunch

The barbell side crunch is effective at targeting the internal and external obliques, strengthening the lateral flexion of your spine, improving spinal mobility, and helping to develop a strong and stable core.

For an easier variation, you can do bodyweight side bend and for the other challenging variation of side bend, use a dumbbell, cable machine.

Barbell Side Bend

How To Do Standing Barbell Side Crunch

  1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart.
  2. With your head up and still keeping your back straight, bend at the waist to the right, holding for a couple of counts.
  3. Return to a standing straight position and then bend at the waist to the left side, holding for a couple of counts.
  4. Return to a standing, straight position.
  5. Repeat for the recommended number of repetitions.

3. Standing Oblique Crunches

Standing oblique crunches, also popular as side crunches, are effective abdominal exercises that target your oblique muscles performed by assuming a standing position.

Standing Oblique Crunches

How To Do Standing Oblique Crunches

  1. Attached D-handle to a high pulley and stand side-on to the weight stack.
  2. Grasp the D-handle with your left hand and stand with the pulley to your left side. Make sure your forearm is positioned at an angle of 90-degrees to the upper arm and your feet firmly placed on the floor at shoulder width.
  3. Keeping your head up and back straight, pull the weight down using your left oblique muscle as far as you can.
  4. Pause for a second and then return to the initial position.
  5. Repeat for the desired number of repetitions. Turn around and repeat the cable side bend with your left side.

The technique and tip for standing oblique crunch

Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program.

  • To work the oblique muscle, perform this exercises slow and steadily.
  • Keep a controlled motion and avoid jerky movements.
  • Always keep your back straight, eyes facing forwards, and bend at the torso only.
  • If you are doing a weighted standing side crunch, don’t start with heavy weights. Start with lighter weights and work your way up.
  • You should always use weights that you can handle comfortably.
  • Take an adequate amount of rest between sets.
  • Keeping your head up and back straight, pull the weight down using your left oblique muscle as far as you can.
  • Don’t bend too far down during the crunch as this could cause injury, and it isn’t necessary for the exercise to be effective.
  • Ultimately, your results will depend on your ability to adequately recover from your workouts. It is recommended that you allow at least 36 to 48 hours of rest before training the same muscle groups again, in order to allow for sufficient recovery.
  • In case you suffer from any pre-existing conditions, never start doing the side crunches exercise without talking to your doctor

People Also Ask

Do Standing oblique crunches work?

Adding standing side crunches to your workout routine helps to target the oblique muscles and tightens the entire side ab wall more effectively.

Do side crunches slim your waist?

Side crunches are effective for training the oblique and core muscles, which will help improve the shape and tone of the waistline. It also helps to get rid of the extra layer of fat around the waistline.

Along with this, cardiovascular exercise, resistance training, and healthy eating are the most effective methods for reducing body fat and reducing the width of your waist.


The Standing Oblique side crunch strengthens your back, strengthens your core, tones your abs, and enhances your balance and flexibility. When done properly, the standing side crunch exercise strengthens your core better than anything else.

However, to get the most out of this exercise, please make sure to modify it according to your individual needs and fitness objectives.


Know More About Abs And Oblique Exercises

12 Best Standing Oblique Exercises That Will Work Your Core

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